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PROGRAM 1 – MAXIMUM MUSCLE MASS
PHASE 1 – INTRODUCTION – 4 WEEKS
SCHEDULE
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Bench press
Chest Triceps
Squat Quads
Hamstrings
Military press Deltoids Triceps
OFF Deadlift Back Traps
Biceps Calves Abs
OFF
MONDAY – BENCH PRESS / CHEST / TRICEPS
Exercise Week 1 Week 2 Week 3 Week 4
Rest Note Sets Reps Sets Reps Sets Reps Sets Reps
Bench press 3 1 x 10 (easy) 1 x 8 (mod.)
1 x 8-10* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 8-10* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 6-8* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 6-8* 120 sec
*Hard set but not to failure
Smith machine incline bench 3 1 x 10 (easy)
1 x 8 (average) 1 x 6-8(failure)
3 1 x 10 (easy)
1 x 8 (average) 1 x 6-8(failure)
3 1 x 10 (easy)
1 x 8 (average) 1 x 6-8(failure)
3 1 x 10 (easy)
1 x 8 (average) 1 x 6-8(failure)
120 sec
Cable cross-over 3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
90 sec
Machine pec deck 3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
90 sec Hold stretch 2 sec
Lying EZ bar triceps extension 3 1 x 10 (easy)
1 x 8 (average) 1 x 6-8(failure)
3 1 x 10 (easy)
1 x 8 (average) 1 x 6-8(failure)
3 1 x 10 (easy)
1 x 8 (average) 1 x 6-8(failure)
3 1 x 10 (easy)
1 x 8 (average) 1 x 6-8(failure)
90 sec
Rope triceps pressdown 3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
90 sec
TUESDAY – SQUAT/ QUADS / HAMSTRINGS
Exercise Week 1 Week 2 Week 3 Week 4
Rest Note Sets Reps Sets Reps Sets Reps Sets Reps
Back squat 3 1 x 10 (easy) 1 x 8 (mod.)
1 x 8-10* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 8-10* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 6-8* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 6-8* 180 sec
*Hard set but not to failure
Machine hack squat 3 1 x 10 (easy)
1 x 8 (average) 1 x 6-8(failure)
3 1 x 10 (easy)
1 x 8 (average) 1 x 6-8(failure)
3 1 x 10 (easy)
1 x 8 (average) 1 x 6-8(failure)
3 1 x 10 (easy)
1 x 8 (average) 1 x 6-8(failure)
120 sec
Leg extension 3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
90 sec
Leg press 3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
90 sec Hold stretch 2 sec
Romanian Deadlift toes elevated on 1” plates
3 1 x 10 (easy) 1 x 8 (mod.)
1 x 8-10* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 8-10* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 6-8* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 6-8* 120 sec
*Hard set but not to failure
Lying leg curl 3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
90 sec
WEDNESDAY – MILITARY PRESS / DELTOIDS / TRICEPS
Exercise Week 1 Week 2 Week 3 Week 4
Rest Note Sets Reps Sets Reps Sets Reps Sets Reps
Military press 3 1 x 10 (easy) 1 x 8 (mod.)
1 x 8-10* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 8-10* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 6-8* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 6-8* 120 sec
*Hard set but not to failure
Close-grip bench press 3 1 x 10 (easy) 1 x 8 (mod.)
1 x 8-10* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 8-10* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 6-8* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 6-8* 120 sec
*Hard set but not to failure
Smith machine high incline (60 deg) press
3 1 x 10 (easy)
1 x 8 (average) 1 x 6-8(failure)
3 1 x 10 (easy)
1 x 8 (average) 1 x 6-8(failure)
3 1 x 10 (easy)
1 x 8 (average) 1 x 6-8(failure)
3 1 x 10 (easy)
1 x 8 (average) 1 x 6-8(failure)
120 sec
DB lateral raise 3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
90 sec
Decline DB triceps extension 3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
90 sec Hold stretch 2 sec
V-bar pressdown 3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
90 sec
FRIDAY – DEADLIFT/ BACK / TRAPS
Exercise Week 1 Week 2 Week 3 Week 4
Rest Note Sets Reps Sets Reps Sets Reps Sets Reps
Deadlift (or Sumo) 3 1 x 8 (easy) 1 x 6 (mod.)
1 x 5-6* 3
1 x 8 (easy) 1 x 6 (mod.)
1 x 5-6* 3
1 x 8 (easy) 1 x 6 (mod.)
1 x 3-5* 3
1 x 8 (easy) 1 x 6 (mod.)
1 x 3-5* 180 sec
*Hard set but not to failure
Straight-arm pulldown 3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
90 sec
Chest-supported DB row 3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
120 sec
Lat pulldown supinated 3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
90 sec Hold contraction 2 sec
Kirk shrugs 3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
90 sec
Rope/pulley upright row 3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
90 sec
SATURDAY – BICEPS / CALVES / ABS
Exercise Week 1 Week 2 Week 3 Week 4
Rest Note Sets Reps Sets Reps Sets Reps Sets Reps
Rope hammer curl 3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
90 sec
Preacher curl 3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
90 sec
Standing barbell curl 3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
90 sec
Reverse grip EZ bar curl 3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
90 sec
Seated calves raise 3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
3 1 x 12 (easy)
1x10 (average) 1x8-10(failure)
90 sec Hold stretch 2 sec Hold peak 2 sec
Cable crunches 3 10-12 3 10-12 3 10-12 3 10-12 NONE The two abs exercises
are a superset
Swiss ball crunches
3 10-12 3 10-12 3 10-12 3 10-12 60 sec Slow and squeeze
PHASE 2 – ACCUMULATION – 4 WEEKS
SCHEDULE
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Bench press
Chest Triceps
Squat Quads
Hamstrings
Military press Deltoids Triceps
OFF Deadlift Back Traps
Biceps Calves Abs
OFF
MONDAY – BENCH PRESS / CHEST / TRICEPS
Exercise Week 1 Week 2 Week 3 Week 4
Rest Note Sets Reps Sets Reps Sets Reps Sets Reps
Bench press 3 1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*
3 1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*
3 1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*
3 1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*
120 sec *Hard set but not to
failure
Smith machine incline bench 3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
120 sec
6/8/10DS = drop set… do 6 reps to
failure, reduce weight, do 8 reps, reduce weight, do 10 reps
Cable cross-over 3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
90 sec
Machine pec deck 3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
90 sec Hold stretch 2 sec
Lying EZ bar triceps extension 3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
90 sec
Rope triceps pressdown 3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
90 sec
TUESDAY – SQUAT/ QUADS / HAMSTRINGS
Exercise Week 1 Week 2 Week 3 Week 4
Rest Note Sets Reps Sets Reps Sets Reps Sets Reps
Back squat 3 1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*
3 1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*
3 1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*
3 1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*
180 sec *Hard set but not to
failure
Machine hack squat 3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
120 sec
6/8/10DS = drop set… do 6 reps to
failure, reduce weight, do 8 reps, reduce weight, do 10 reps
Leg extension 3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
90 sec
Leg press 3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
90 sec
Romanian Deadlift toes elevated on 1” plates
3 1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*
3 1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*
3 1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*
3 1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*
180 sec *Hard set but not to
failure
Lying leg curl 3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
90 sec
WEDNESDAY – MILITARY PRESS / DELTOIDS / TRICEPS
Exercise Week 1 Week 2 Week 3 Week 4
Rest Note Sets Reps Sets Reps Sets Reps Sets Reps
Military press 3 1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*
3 1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*
3 1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*
3 1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*
120 sec *Hard set but not to
failure
Close-grip bench press 3 1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*
3 1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*
3 1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*
3 1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*
120 sec *Hard set but not to
failure
Smith machine high incline (60 deg) press
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
120 sec
6/8/10DS = drop set… do 6 reps to
failure, reduce weight, do 8 reps, reduce weight, do 10 reps
DB lateral raise 3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
90 sec
Decline DB triceps extension 3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
90 sec
V-bar pressdown 3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
90 sec
FRIDAY – DEADLIFT/ BACK / TRAPS
Exercise Week 1 Week 2 Week 3 Week 4
Rest Note Sets Reps Sets Reps Sets Reps Sets Reps
Deadlift (or Sumo) 3 1 x 8 (easy) 1 x 6 (mod.) 1 x hard 4s*
3 1 x 8 (easy) 1 x 6 (mod.) 1 x hard 4s*
3 1 x 8 (easy) 1 x 6 (mod.) 1 x hard 4s**
3 1 x 8 (easy) 1 x 6 (mod.) 1 x hard 4s*
180 sec *Hard 4 = 4 reps/rest 20 sec/4 reps/rest 20 sec/4 reps/end of set
Straight-arm pulldown 3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
90 sec
6/8/10DS = drop set… do 6 reps to
failure, reduce weight, do 8 reps, reduce weight, do 10 reps
Chest-supported DB row 3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
120 sec
Lat pulldown supinated 3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
90 sec Hold contraction 2 sec
Kirk shrugs 3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
90 sec
Rope/pulley upright row 3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
90 sec
SATURDAY – BICEPS / CALVES / ABS
Exercise Week 1 Week 2 Week 3 Week 4
Rest Note Sets Reps Sets Reps Sets Reps Sets Reps
Rope hammer curl 3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
90 sec
6/8/10DS = drop set… do 6 reps to
failure, reduce weight, do 8 reps, reduce weight, do 10 reps
Preacher curl 3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
90 sec
Standing barbell curl 3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
90 sec
Reverse grip EZ bar curl 3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
90 sec
Seated calves raise 3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
3 1 x 10 (easy)
1 x 8 (average) 1x 6/8/10DS*
90 sec Hold stretch 2 sec Hold peak 2 sec
Cable crunches 3 10-12 3 10-12 3 10-12 3 10-12 NONE The three abs exercises
are a superset
Swiss ball crunches
3 10-12 3 10-12 3 10-12 3 10-12 NONE Slow and squeeze
Stomach vacuum 3 10 x 5 sec hold 3 10 x 5 sec hold 3 10 x 5 sec
hold 3
10 x 5 sec hold
60 sec
Hold stomach in (try to touch spine with navel) and hold for 5 sec for
10 reps per set
PHASE 3 – INTENSIFICATION – 4 WEEKS
SCHEDULE
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Bench press
Chest Triceps
Squat Quads
Hamstrings
Military press Deltoids Triceps
OFF Deadlift Back Traps
Biceps Calves Abs
OFF
MONDAY – BENCH PRESS / CHEST / TRICEPS
Exercise Week 1 Week 2 Week 3 Week 4
Rest Note Sets Reps Sets Reps Sets Reps Sets Reps
Bench press 3 1 x 10 (easy) 1 x 8 (mod.)
1 x 4-6* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 4-6* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 2-4* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 2-4* 120 sec
*Hard set but not to failure
Smith machine incline bench 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
120 sec
6-8RP = 6-8 reps to failure / rest 15-20 sec / reps to failure with
same weight
Cable cross-over 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
90 sec
Machine pec deck 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
90 sec Hold stretch 2 sec
Lying EZ bar triceps extension 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
90 sec
Rope triceps pressdown 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
90 sec
TUESDAY – SQUAT/ QUADS / HAMSTRINGS
Exercise Week 1 Week 2 Week 3 Week 4
Rest Note Sets Reps Sets Reps Sets Reps Sets Reps
Back squat 3 1 x 10 (easy) 1 x 8 (mod.)
1 x 4-6* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 4-6* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 2-4* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 2-4* 180 sec
*Hard set but not to failure
Machine hack squat 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
120 sec
6-8RP = 6-8 reps to failure / rest 15-20 sec / reps to failure with
same weight
Leg extension 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
90 sec
Leg press 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
90 sec
Romanian Deadlift toes elevated on 1” plates
3 1 x 10 (easy) 1 x 8 (mod.)
1 x 6-8* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 6-8* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 4-6* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 4-6* 180 sec
*Hard set but not to failure
Lying leg curl 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
90 sec
WEDNESDAY – MILITARY PRESS / DELTOIDS / TRICEPS
Exercise Week 1 Week 2 Week 3 Week 4
Rest Note Sets Reps Sets Reps Sets Reps Sets Reps
Military press 3 1 x 10 (easy) 1 x 8 (mod.)
1 x 4-6* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 4-6* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 2-4* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 2-4* 120 sec
*Hard set but not to failure
Close-grip bench press 3 1 x 10 (easy) 1 x 8 (mod.)
1 x 4-6* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 4-6* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 2-4* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 2-4* 120 sec
*Hard set but not to failure
Smith machine high incline (60 deg) press
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
120 sec
6-8RP = 6-8 reps to failure / rest 15-20 sec / reps to failure with
same weight
DB lateral raise 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
90 sec
Decline DB triceps extension 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
90 sec
V-bar pressdown 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
90 sec
FRIDAY – DEADLIFT/ BACK / TRAPS
Exercise Week 1 Week 2 Week 3 Week 4
Rest Note Sets Reps Sets Reps Sets Reps Sets Reps
Deadlift (or Sumo) 3 1 x 10 (easy) 1 x 8 (mod.)
1 x 4-6* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 4-6* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 2-4* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 2-4* 180 sec
*Hard set but not to failure
Straight-arm pulldown 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
90 sec
6-8RP = 6-8 reps to failure / rest 15-20 sec / reps to failure with
same weight
Chest-supported DB row 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
120 sec
Lat pulldown supinated 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
90 sec Hold contraction 2 sec
Kirk shrugs 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
90 sec
Rope/pulley upright row 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
90 sec
SATURDAY – BICEPS / CALVES / ABS
Exercise Week 1 Week 2 Week 3 Week 4
Rest Note Sets Reps Sets Reps Sets Reps Sets Reps
Rope hammer curl 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
90 sec
6-8RP = 6-8 reps to failure / rest 15-20 sec / reps to failure with
same weight
Preacher curl 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
90 sec
Standing barbell curl 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
90 sec
Reverse grip EZ bar curl 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
90 sec
Seated calves raise 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
90 sec Hold stretch 2 sec Hold peak 2 sec
Cable crunches 3 10-12 3 10-12 3 10-12 3 10-12 NONE The three abs exercises
are a superset
Swiss ball crunches
3 10-12 3 10-12 3 10-12 3 10-12 NONE Slow and squeeze
Stomach vacuum 3 10 x 5 sec hold 3 10 x 5 sec hold 3 10 x 5 sec
hold 3
10 x 5 sec hold
60 sec
Hold stomach in (try to touch spine with navel) and hold for 5 sec for
10 reps per set
PHASE 4 – SHOCK – 4 WEEKS
SCHEDULE
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Bench press
Chest Triceps
Squat Quads
Hamstrings
Military press Deltoids Triceps
OFF Deadlift Back Traps
Biceps Calves Abs
OFF
MONDAY – BENCH PRESS / CHEST / TRICEPS
Exercise Week 1 Week 2 Week 3 Week 4
Rest Note Sets Reps Sets Reps Sets Reps Sets Reps
Bench press 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
120 sec
6-8RP = 6-8 reps to failure / rest 15-20 sec / reps to failure with
same weight
Smith machine incline bench 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
120 sec
6-8DRP = 6-8 reps to failure / rest 15-20 sec / reps to failure with
same weight / rest 15-20 sec / reps to failure
Cable cross-over 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
90 sec
Machine pec deck 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
90 sec Hold stretch 2 sec
Lying EZ bar triceps extension 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
90 sec
Rope triceps pressdown 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
90 sec
TUESDAY – SQUAT/ QUADS / HAMSTRINGS
Exercise Week 1 Week 2 Week 3 Week 4
Rest Note Sets Reps Sets Reps Sets Reps Sets Reps
Back squat 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
120 sec
6-8RP = 6-8 reps to failure / rest 15-20 sec / reps to failure with
same weight
Machine hack squat 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
120 sec
6-8DRP = 6-8 reps to failure / rest 15-20 sec / reps to failure with
same weight / rest 15-20 sec / reps to failure
Leg extension 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
90 sec
Leg press 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
90 sec
Romanian Deadlift toes elevated on 1” plates
3 1 x 10 (easy) 1 x 8 (mod.)
1 x 6-8* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 6-8* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 4-6* 3
1 x 10 (easy) 1 x 8 (mod.)
1 x 4-6* 180 sec
*Hard set but not to failure
Lying leg curl 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
90 sec
WEDNESDAY – MILITARY PRESS / DELTOIDS / TRICEPS
Exercise Week 1 Week 2 Week 3 Week 4
Rest Note Sets Reps Sets Reps Sets Reps Sets Reps
Military press 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
120 sec
6-8RP = 6-8 reps to failure / rest 15-20 sec / reps to failure with
same weight
Close-grip bench press 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8RP*
120 sec
Smith machine high incline (60 deg) press
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
120 sec
6-8DRP = 6-8 reps to failure / rest 15-20 sec / reps to failure with
same weight / rest 15-20 sec / reps to failure
DB lateral raise 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
90 sec
Decline DB triceps extension 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
90 sec
V-bar pressdown 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
90 sec
FRIDAY – DEADLIFT/ BACK / TRAPS
Exercise Week 1 Week 2 Week 3 Week 4
Rest Note Sets Reps Sets Reps Sets Reps Sets Reps
Deadlift (or Sumo) 3 1 x 10 (easy) 1 x 8 (mod.) 1 x cluster 5
3 1 x 10 (easy) 1 x 8 (mod.) 1 x cluster 5
3 1 x 10 (easy) 1 x 8 (mod.) 1 x cluster 5
3 1 x 10 (easy) 1 x 8 (mod.) 1 x cluster 5
180 sec
*Cluster 5 … 5 reps with 10 sec of rest between reps, use a
weight you can lift 3-4 times
Straight-arm pulldown 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
90 sec
6-8DRP = 6-8 reps to failure / rest 15-20 sec / reps to failure with
same weight / rest 15-20 sec / reps to failure
Chest-supported DB row 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
120 sec
Lat pulldown supinated 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
90 sec Hold contraction 2 sec
Kirk shrugs 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
90 sec
Rope/pulley upright row 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
90 sec
SATURDAY – BICEPS / CALVES / ABS
Exercise Week 1 Week 2 Week 3 Week 4
Rest Note Sets Reps Sets Reps Sets Reps Sets Reps
Rope hammer curl 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
90 sec
6-8DRP = 6-8 reps to failure / rest 15-20 sec / reps to failure with
same weight / rest 15-20 sec / reps to failure
Preacher curl 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
90 sec
Standing barbell curl 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
90 sec
Reverse grip EZ bar curl 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
90 sec
Seated calves raise 3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP**
3 1 x 10 (easy)
1 x 8 (average) 1x 6-8DRP*
90 sec Hold stretch 2 sec Hold peak 2 sec
Cable crunches 3 10-12 3 10-12 3 10-12 3 10-12 NONE The three abs exercises
are a superset
Swiss ball crunches
3 10-12 3 10-12 3 10-12 3 10-12 NONE Slow and squeeze
Stomach vacuum 3 10 x 5 sec hold 3 10 x 5 sec hold 3 10 x 5 sec
hold 3
10 x 5 sec hold
60 sec
Hold stomach in (try to touch spine with navel) and hold for 5 sec for
10 reps per set